WOD 05/09/12: Pirates & Prisoners Workout!

Drink plenty of water throughout the day and at least 20-oz, 60 minutes before workout.

20-oz during workout, and at least 20-oz after workout!

Warm-up 5 min

·         Lunging Reach-over hip stretches

·         High knee walk

·         Leg swings

·         Calf hops

·         Seal jacks

Pirates & Prisoners Workout:

Perform each workout for 30 seconds followed by a 20 second break

·         30 sec Jack Planks

·         30 sec Scissor Planks

·         30 sec Prisoner Squats

·         30 sec Prisoner Back Lunges

·         30 sec Cricket Push-ups

·         2 minute break and repeat 4x

Warm-down 5 min

·         Lunging Reach-over hip stretches

·         Warrior pose

·         Triangle pose

·         DDUP

·         Sun salute

Don’t forget to have something to eat after your workout, filled with good quality ingredients.

A protein shake works very well… Here is what I use: http://healthmindhealthybody.getprograde.com/pre-and-post-workout-drink.html

Who is looking out for your health & wellness?

Theo Tilton NASM CPT

Founder & Principal Bootcamp Coach

Ripped&Sexy Bootcamp® - TLT Mind&Body LLC

973-768-3625

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https://twitter.com/NJBootcampers

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NJAS AIDS WALK 2012

As seen on NJ News12

Thank you for all who participated, created, and volunteered.  It was another great event hosted and created by NJAS.  I had the wonderful pleasure of coaching & leading the warm-up for the forth year in a row at the annual NJAS Aids Walk.  I am so deeply grateful to be able to provide my time and expertise as a leading local fitness expert.  Thank you.

Also from the Morristown Patch

Here is a great pic that has been posted on the Morristown Patch.
http://morristown.patch.com/articles/aids-walk?ncid=newsltuspatc00000001#photo-9842382

W.O.D. 5/2/12

GIANT CIRCUIT WORKOUT.

Perform each exercise for 60 seconds then rotate to next exercise with 20 second break.

Perform for 28 min

2 lap warm up

Circuit:
Side to side hurdles
Front to back hurdles
Medicine ball squat throws
Medicine ball ab twist
Knee taps
Kettlebell swings
Wide squats
Battle ropes
Repeat 2x

Warm down 1 lap
Stretching 5min

 

Who's looking out for your health and wellness?

Theo Tilton

Sent from my Verizon Wireless 4G LTE Smartphone

What team has more balls?

W.O.D. 07/27/2011

There are 100 mini plastic balls all marked with an exercise or an instruction written on them.

The balls are in a big blue bad.

Before we begin, a camper picks a rep number for the workout that

will apply to all balls for the entire workout!

The bag is a distance away from the starting line.

“One-at-a-time” Partners/Teams - - We will divide the group into teams or

partnerships.

·         Have one team member at a time travel out to the bucket as quickly as possible, grab a

ball and travel back to their team. 

·         While this person is traveling out and back, everyone else on the team must hold a plank.

·         When the runner returns, he/she tells the team what the exercise is and they all perform it together/at the same

time, before putting the ball into their team/partnership pile/bag.

·         When the team finishes each exercise, a new team member travels out to get a ball while the rest

of the team holds a plank again.

·         Play continues until all the balls are gone or time is up at 25 minutes.

·         The team with the most balls wins!

07/26/2011 Tabatas W.O.D.

Warm-up 5-10 minutes

·         30 seconds of push-ups

·         30 seconds of squats

·         30 second of lunge twists left

·         30 second of lunge twists right

·         30 seconds of marching toe taps

W.O.D. 20/10 tabatas

8 rounds ea. exercise

20 sec work, 10 sec recovery

1 minute break between each exercise

·         Suicide Tap Down

·         Plank Jacks

·         Power Jacks

·         Body Saw Plank

·         Sea Turtles

5 min Light jog cool down.

5 min Stretch and complete

Flexibility & Cardiovascular Endurance

Dynamic Stretching Routine (Flexibility):

At home do this flexibility routine at least one day per week in addition to bootcamp to increase your range and flexibility.  Repeat this routine for 3 rounds or up to 20 minutes.  For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/

1.       10 Boot-Strappers

2.       10 Toe Touch Jumps

3.      10 Reaching Side Bends (10 right/10 left)

4.      10 Cross-over Toe Touches (10 right/10 left) aka Windmills

5.      10 Calf Hops

6.      10 High Knee Tuck Holds (3 sec. ea. side, 10 right/10 left)

7.      10 High-Kick Toes Taps  (10 right/10 left)

8.      10 Trunk Twists

9.      10 Shoulder rotations (10 forward/10 backward)

10.   10 “Down-Dog” to “Up-Dog”

HIIT Cardio Routine (Cardiovascular Endurance):

If you want to see better results from bootcamp.  Perform the following cardio routine at home at least two days per week, during off days from class, or if you miss a class.  Repeat this routine for 4 rounds. Total 20 minutes of Work. A stopwatch will make this routine easier to stay on time.  Remember to drink water when necessary.  Also stop if you are not feeling well.  For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/

1.       30 seconds - Jumping Jacks
30 second - Active Recovery (example jog in place or side step)

2.       30 seconds - Fast Squat
30 second - Active Recovery (example jog in place or side step)

3.      30 seconds - High knee Running in Place
30 second - Active Recovery (example jog in place or side step)

4.      30 seconds – Mt. Climbers
30 second - Active Recovery (example jog in place or side step)

5.      30 seconds – Burpees
30 second Full-Recovery (relax and breathe deeply, slowly to recover, drink water)

TABATAS for Cinco de Mayo

Warm-up/Stretching

8 rounds of
:20 seconds active
:10 second rest

Repeat 5 Times with a different exercise

Cinco Exercises for Cinco de Mayo

·       Uneven Y Squats

·       Uneven Push-ups

·       180 Jumps

·       Roll Presses

·       Sprint in place

Warm-Down, Stretching

H.I.I.T. sessions for 05/04/11

For today’s routine we are at risk of getting wet do to the rain.

So we better make it fun and worth it!

1.      Triple Minute warm-ups, 2 sets- Now, you know you have to do SOMETHING to warm up at bootcamp.  These triple minute workouts will do the trick!

1.      For one minute, jumping jacks

2.      For the next minute, jump rope hops

3.      For the third minute, burpees (jump up, into squat thrust, repeat)

4.      Repeat one more time for a total of 6 minutes

5.      Stretch time, 4 minutes

2.      H.I.I.T. sessions, 4 total intervals-If you have never heard of HIIT (High Intensity Interval Training), you are missing out on what may be the most effective fat burning technique to date. Simply put, you do an exercise at low intensity for a set period of time, then you switch to MAXIMUM intensity for a shorter duration. The most common HIIT exercise is jogging/running. But we use it with strength exercises as well!

·       Mark a distance of approximately 75-100 yards.

·       Camp jogs up and back at a slow to moderate pace for approximately 1-2 minutes

·       Once they have gone up and back once have them switch to a SPRINT and run the distance one time.

·       Upon returning to base camp perform 10 reps of each exercise below:

1.      Single Leg Lunge

2.      Side Single Leg Squats

3.      Seated Knee Raises

4.      Decline Push-ups

·       Repeat these INTERVALS a total of 4 times.

25-30 minutes

3.      Warm down & Stretch 5 minutes

Total time 40-45 minutes

Bootcamp Results Enhancement

Dynamic Stretching Routine (Flexibility):

At home do this flexibility routine at least one day per week in addition to bootcamp to increase your range and flexibility.  Repeat this routine for 3 rounds or up to 20 minutes.  For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/

1.      10 Boot-Strappers

2.      10 Toe Touch Jumps

3.      10 Reaching Side Bends (10 right/10 left)

4.      10 Cross-over Toe Touches (10 right/10 left) aka Windmills

5.      10 Calf Hops

6.      10 High Knee Tuck Holds (3 sec. ea. side, 10 right/10 left)

7.      10 High-Kick Toes Taps  (10 right/10 left)

8.      10 Trunk Twists

9.      10 Shoulder rotations (10 forward/10 backward)

10.     10 “Down-Dog” to “Up-Dog”

HIIT Cardio Routine (Cardiovascular Endurance):

If you want to see better results from bootcamp.  Perform the following cardio routine at home at least two days per week, during off days from class, or if you miss a class.  Repeat this routine for 4 rounds. Total 20 minutes of Work. A stopwatch will make this routine easier to stay on time.  Remember to drink water when necessary.  Also stop if you are not feeling well.  For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/

1.      30 seconds - Jumping Jacks
30 second - Active Recovery (example jog in place or side step)

2.      30 seconds - Fast Squat
30 second - Active Recovery (example jog in place or side step)

3.      30 seconds - High knee Running in Place
30 second - Active Recovery (example jog in place or side step)

4.      30 seconds – Mt. Climbers
30 second - Active Recovery (example jog in place or side step)

5.      30 seconds – Burpees
30 second Full-Recovery (relax and breathe deeply, slowly to recover, drink water)

Thank you,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

Blog: http://www.ahealthymindhealthybody.blogspot.com/

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

FBOOK: http://facebook.com/Theotilton

Twitter: http://twitter.com/Theotilton

Left, Right, Up, Down, Back, Forward

Large space to run this drill.

1.      Get organized into several rows/columns evenly distributed (as to make a square). Trainer will stand in front of the group facing them.

2.      The trainer will call out Left, Right, Up, Down, Back or Forward instructing the clients what to do. Left, Right, Back and Forward indicate directions the clients should run and Up means tuck jump and Down means a pushup. Group should be facing forwards at all times.

3.      Group keeps moving for 3-5 minutes and then either repeat or increase the difficulty.

4.      Also the exercise may change depending on the trainers view of perceived exertion.  Other exercise demanded may be squat jumps, jumping jacks, get ups, dive bomber push-ups and more… 

Making it harder: To make this more difficult and to get the groups’ brains working, we might try ‘opposites’ where the group has to do the opposite of what I say. Or I may try the drill in silence and just use my hands to give directions.  Anyone who screws up the formation or the repetitions of the exercise will add additional reps to the exercises for the entire group.

This routine is to focus on agility, endurance, and cardio capacity.

Thank you,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

Blog: http://www.ahealthymindhealthybody.blogspot.com/

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

FBOOK: http://facebook.com/Theotilton

Twitter: http://twitter.com/Theotilton

LEGS of Champions

In a parking lot, ½ size of a football field use field cones to mark off a large rectangle about 50 meters in length 15m in width and also mark half way mark about 25 meters in length with cones.  Parking lots work great for this routine because of the white lines dividing parking spaces.  We will use the white lines for this workout specifically for measurement of distance and switch direction activities

Equipment needed:

·       Stop Watch

·       At least 6 cones

·       Parking lot with parking lines painted(optional)

Divide group up in to team evenly team 1 and 2

If teams are large break teams down in to smaller units of pairs or trios to perform the exercises

Perform the following exercise within the coned area

·       Suicide Drill

·       Squat Drill

·       Side Squat Drill

·       Line Hops

·       Walking Lunges

·       Froggy Hops

Details

Suicide Drill: 5 min

The idea of suicide drills will often make boot camper’s cringe let alone doing them.

They are rough and competitive.  When done correctly they can be one of the best switch direction drills you can do in bootcamp.

Perform suicide drills by running from the starting point to the second painted line in parking lot, then return home as fast as you can.

Without stopping now run to the 4^th lines and return to start as fast as you can.  Remember to touch the line with your hand.  Without stopping again, now run to the 6^th line.  Repeat this sequence until you make it back to start after the 8^th line.  When doing this in teams make sure that teams are separated with enough space between so no one runs into another runner.  Also if teams are large and broken down in to pairs or trios make sure that the next pair doesn’t start until the preceding pair/trio comes back home between line 6 and 8.  This will alleviate any risk for accidents.

Squat Drill: 2.5 min

Using the lines in the parking lot again to measure distance.

Have ea pair/trio run to 2^nd line and perform 10 squats, then run to line 4 and perform another 10 squats… do this by repeating 10 squats at line 6, and 8. Return to starting position.

Side Squat Drill: 5 min

Walking squats to the right/left

Pairs face ea other and squat by stepping out towards the finish line at line #8.

From starting position facing your partner, you both step toward the finish line, this will be placing your movement going sideways.

When your feet are at the widest part of the movement, perform a squat. Then on the upward motion of the squat return the opposite leg/foot together with the foot closest to the finish line.  Basically imaging walking sideways while putting a squat after each step.  If you are traveling in a rightward direction, step with right foot to the right toward the finish line, your feet should now be wide apart from each other. When your right foot hits the ground and you are in the widest foot position, perform a squat.  While returning up from the squat lift your left foot up to be closer to the right foot. And then repeat again.  This will basically be about 20 squats before you reach the finish line.  When you get to the finish line, wait for the other pairs to return and take a break.  You are now going to perform this exercise again in the opposite direction.

Line Hops: 5 min total

Ea boot camper is at his/her own line. The line will be used to hop over.

We are going to use these lines to hop over in the following manner to kill the calves.

·       30 sec- 60 sec front/ back hop

·       30 sec- 60 sec left right hop

·       30 sec- 60 sec clockwise box hop

·       30 sec- 60 sec counter clockwise box hop

Walking lunges: with running laps: 5mins

The idea here is for the entire group to do walking lunges from starting line to finish line and back and forth.

During this time, ea boot camper will take turns running around the cone perimeter.  When a runner returns to his/her lunges then the next boot camper will begin running.

This is performed until all boot campers complete the running portion.  WARNING- This is a brutal portion of the workout!  As with any portion of the workout, hydrate frequently.

Lastly: Froggy Hops: from finish line to staring line.  This is a fun way to finish up this brutal leg workout for last 1 min

Cool down with a light walk/jog around cones again 2min

Stretch routine 5 min

Emphasis on leg stretching

Thank you,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

Blog: http://www.ahealthymindhealthybody.blogspot.com/

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

FBOOK: http://facebook.com/Theotilton

Twitter: http://twitter.com/Theotilton